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Day 1

The document outlines a Day 1 workout routine focused on chest and triceps, detailing specific exercises and their corresponding sets and weights. Exercises include Barbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Flyes, and various triceps extensions. The routine emphasizes progressive overload with increasing weights across different sets.

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Dan
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9 views1 page

Day 1

The document outlines a Day 1 workout routine focused on chest and triceps, detailing specific exercises and their corresponding sets and weights. Exercises include Barbell Bench Press, Incline Dumbbell Bench Press, Dumbbell Flyes, and various triceps extensions. The routine emphasizes progressive overload with increasing weights across different sets.

Uploaded by

Dan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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DAY 1: CHEST & TRICEPS

12-10-8-6 50-60-70-80
Barbell Bench
Press
12-10-8-6 60-70-90-110

12-10-10 20-22.5-22.5
Incline Dumbbell
Bench Press
12-10-10 25-27.5-27.5

10-10-10 17.5-17.5-17.5
Dumbbell Flyes
10-10-10 25-25-25

Cable Chest 12-12-10 15-15-20


Flyes
(3 options) 12-12-10 25-25-30

12-10-10 65-70-75
Pec Dec
12-10-10 80-85-90

10-8-8 50-55-55
Close-Grip
Bench Press
10-8-8 60-70-70

12-12-10 40-45-50
Rope Triceps
Extension
12-12-10 50-55-60

Overhead 12-12-10 35-35-40


Triceps
Extension 12-12-10 50-50-55

10-10-10
Dumbbell Skull
Crushers
10-10-10

10-10-10 60-60-60
Triceps Dips
10-10-10 70-70-70

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